A sample diet for a 210lb bodybuilder

The protein requirements for a 15stone/210lb bodybuilder, based on 1.5grams of protein per pound of bodyweight would mean 1.5 * 210 = 315 grams. Protein should roughly supply you with 30% of your daily calorie intake, Carbohydrates should roughly supply you with 50% of your daily calories, and thus fat with 20% of your calories. I'm not saying that this is the "perfect" or "ideal" ratio for everyone, but it does give you a starting point to work from. For example if you follow this plan and you feel that you are putting on too much fat you could cut back on carbs, if you are not gaining enough mass, add more carbs - etc etc. Once you have calculated your protein intake, keep this fixed, stick to your diet consistently for AT LEAST 2 weeks, then if you feel you need to make any changes, simply change the amounts of carbs and/or fats.

Meal 1) 9:00 am
10 egg whites, 2 yolks scrambled with 1 tablespoon of Olive oil, on 2 slices of whole wheat toast with natural peanut butter. 100 grams oats, 1 banana black coffee and water.

Meal 2) 12:00 pm
250 grams of tuna in water/brine, 500 grams of jacket potato, mixed salad and water.

Meal 3) 3:00 pm
250 grams skinless chicken breast, 100 grams of boiled rice, 1 cup mixed vegetables, 1 tablespoon of extra virgin olive oil, and water.

Meal 4) 6:00 pm
250 grams fresh cod, 100 grams pasta, 1 cup mixed vegetables and water.

7:00 pm - 8:00 pm train

Meal 5) 8:00pm - directly after training
100 grams of carb powder with 60 grams pure Whey Isolate protein powder mixed in water.

Meal 6) 11:00 pm
10 egg whites, 2 yolks scrambled with 1 tablespoon of Olive oil, on 2 slices of whole wheat toast. 100 grams oats, 1 banana and water.

This roughly equates to: 310 grams of protein, 500 grams of carbs, and 62 grams of fat. Protein and carbohydrates contain 4 calories per gram, while fat has 9. Thus the total calories this diet provides is: 3818.

Daily supplements:
Maltodextrin carbohydrate powder, Whey Isolate protein powder, Cod liver oil, Evening primrose oil, Vitamin C, Multivitamin/multimineral complex.

Questions and comments are welcome: info@british-bodybuilding.co.uk Thanks PJ.